Phosphatidylserine (PS)
The phospholipid that supports memory, focus, and cortisol management
Also known as: PS • Ptd-L-Ser • Soy Phosphatidylserine • Sunflower Phosphatidylserine
Overview
Phosphatidylserine (PS) is a phospholipid that constitutes about 15% of the total phospholipid pool in the human brain. It is a critical component of cell membranes, particularly in neurons, where it plays essential roles in cell signaling, neurotransmitter release, and synaptic function. PS is one of the few supplements with an FDA-qualified health claim — the FDA allows the statement that PS 'may reduce the risk of cognitive dysfunction in the elderly.' Beyond cognitive benefits, PS has gained attention for its ability to blunt cortisol response to physical and psychological stress, making it popular among athletes and those dealing with chronic stress. Modern PS supplements are derived from soy or sunflower lecithin (earlier versions from bovine brain are no longer used due to BSE concerns). Clinical doses range from 100-400mg daily.
Key Benefits
Memory & Cognitive Function
Multiple clinical trials show PS supplementation improves memory recall, verbal fluency, and cognitive processing speed in both elderly patients with cognitive decline and healthy middle-aged adults. The FDA allows a qualified health claim for PS and cognitive dysfunction.
Cortisol Reduction
PS supplementation at 400-800mg/day has been shown to blunt cortisol response to physical and psychological stress by 15-30%. This makes it valuable for athletes in heavy training and individuals dealing with chronic stress.
Exercise Recovery
By reducing exercise-induced cortisol, PS may support recovery from intense training. Studies show reduced muscle soreness and improved well-being scores in athletes supplementing with 400-800mg daily during heavy training periods.
Attention & Focus
Studies in children with attention difficulties and healthy adults show improvements in attention, processing speed, and accuracy on cognitive tasks with PS supplementation.
Dosage & How to Take
100-300mg daily for cognitive support; 400-800mg for cortisol management
| Purpose | Dose | Notes |
|---|---|---|
| General cognitive support | 100-200mg/day | Effective for memory and focus in healthy adults |
| Age-related cognitive decline | 300mg/day | Dose used in most clinical trials |
| Cortisol management / athletes | 400-800mg/day | Higher doses needed for stress hormone effects |
Best Time to Take
With meals containing fat for optimal absorption
With or Without Food
Yes — PS is fat-soluble and absorbs significantly better with dietary fat
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Sunflower-derived PS | High | Soy-free option, allergen-friendly | Preferred for those avoiding soy |
| Soy-derived PS | High | Most common and well-researched form | Used in the majority of clinical trials |
| PS + DHA complex | High | Combined brain support | PS bound to omega-3 DHA — may have synergistic effects |
Side Effects & Safety
Common
- Mild GI discomfort at high doses
- Insomnia if taken late in the day
Rare
- None significant reported in clinical trials
Contraindications
- Anticoagulant medications (theoretical interaction at very high doses)
Interactions
Theoretical increased bleeding risk at very high doses (>600mg)
PS supports acetylcholine function — may partially counteract anticholinergics
Scientific Research
PS and Cognitive Function in Elderly
300mg/day for 12 weeks significantly improved memory, learning, and concentration in elderly subjects with memory complaints
PS and Exercise-Induced Cortisol
800mg/day reduced cortisol response to exercise stress by 20% in healthy young males
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.